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Mashed Potato and Parsnip Bowls with Baharat Spiced Tempeh

Yields2 ServingsTotal Time45 mins

Ingredients
for the Mashed Potatoes with Parsnip and Dill
 400 g yukon gold potatoes, washed and diced with skins on
 3 large parsnips, peeled and diced
 2 cups water
 2 tsp fresh dill
 cracked black pepper to taste
for the Baharat Spiced Tempeh with Carmelized Onions
 2 small onions, finely sliced
 8 oz tempeh, finely diced
 2 tsp extra virgin olive oil
 salt to taste
 2 tsp unrefined cane sugar
 2 tsp Baharat seasoning (or equal parts cumin, cinnamon, paprika, cardamom, nutmeg, cloves, and black pepper)
for the Tahini Sauce
 1 ½ tbsp tahini
 2 tbsp fresh lime juice
 2 tbsp cold water
 3 tbsp fresh finely chopped parsley
 2 tbsp fresh finely chopped dill
 ¼ tsp garlic powder
 ⅛ tsp salt
Preparation
1

Dice the tempeh into very small cubes (roughly 1/16 inch), and place them in a dish or ziplock bag. Then add 1/4 cup tamari and 2 Tablespoons apple cider vinegar and allow to marinate for 30 minutes while you prepare the other ingredients (longer is also fine).

2

While you wait, make the tahini sauce. Combine all the ingredients in a small bowl and set the sauce aside.

3

Then wash, peel, and chop the broccoli into into bite-sized florets. Slice the onions. Set aside.

4

Wash and cut the potatoes into small cubes (no need to peel). Peel and chop the parsnips. Put 2 cups of water in a small sauce pan, and bring to a boil over medium-high heat. Add the potatoes and parsnips, and cover the pot. Let the water return to a boil, then reduce the heat to medium-low, and let the potatoes and parsnips simmer until so soft they nearly fall apart when pierced with a fork (10-12 minutes). Check occasionally to ensure all the water has not evaporated.

5

While potatoes and parsnips cook, remove the tempeh from the marinade, and pat it dry. Heat a large skillet over medium heat. When its warm, add 1 teaspoon oil, and then add the tempeh. Cook for 6 minutes, stirring occasionally so that all sides become browned. Then add the onions and continue cooking until they are nearly translucent (3-5 minutes). Finally, add the broccoli florets and cook another 2-5 minutes until the broccoli is bright green but not too soft. Turn off the heat.

6

Next, strain the water off the potatoes (but reserve it), then use a fork to mash the remaining potatoes. Add the potato water back in little by little until the desired consistency is reached (about 1/4 cup). Add cracked pepper and salt. If they become too thin, turn the heat back on at the lowest setting and allow them to thicken for a couple minutes (monitor closely so they don’t burn). If they are too dry, add more of the potato water. Turn off the heat and add chopped fresh dill.

7

To serve, add half the potato-parsnip mash and half the tempeh, carmelized onions, and broccoli mixture to each bowl. Smoother with tahini sauce.

Nutrition Facts

Servings 0

Amount Per Serving
Calories 617
% Daily Value *
Total Fat 17g27%

Saturated Fat 2g10%
Potassium 373mg11%
Total Carbohydrate 39g13%

Dietary Fiber 9g36%
Sugars 0g
Protein 25g50%
Vitamin C 53%
Calcium 11%
Iron 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.